Many people seek out local volleyball leagues as an outlet for some team competition and some much needed exercise. While the game of volleyball is a great form of exercise, using the sport as a way to get into shape may leave players prone to injury or exhaustion.
Getting into shape for the game is important whether playing volleyball on an indoor court as a member of a six person team, or as a two person beach volleyball duo. Competitive volleyball leagues can be very strenuous and requires a certain level of physical fitness and strength to perform well in the game. Proper exercises will help get players into competition form before joining a league.
Strength Training Exercises to Get Fit for Volleyball Leagues
Players in competitive volleyball leagues mainly rely on the strength of their legs and arms to give them the power to perform during games. A strong inner core, or abdominal muscles, is also helpful for volleyball player strength. When working out to get fit for a volleyball league, standard home gym equipment will help you get into shape.
- Strong legs will help a volleyball player jump higher for spikes, blocks or jump serves. Legs are also used for strength during quick darting maneuvers when returning balls and digging. Strong legs are essential if moving around on a sand court. Easy exercise to improve your leg strength can include leg curls or leg lifts using weights or resistance bands.
- Strong arms are important in volleyball for power spikes, blocking, serving and returning hard-hitting serves or spikes. Working your shoulders at the same time will help to build upper body strength. Easy exercises to improve your arm strength include bicep curls, triceps extension or pull-downs using hand weights or resistance bands.
- Strong abdominal muscles and an inner core will help improve overall body strength when playing volleyball. Focus on easy exercises to improve stomach muscles such as crunches and leg lifts.
Volleyball Conditioning Exercises to Improve Stamina during Games
Playing volleyball usually requires short bursts of energy throughout the game. Long volleys can mean sustained play time that requires quick energy and stamina. A good cardiovascular exercise program will condition players for fast action on the court by improving their endurance and stamina.
Easy volleyball conditioning exercises for improving stamina needed during volleyball games include walking and running on treadmills, bicycling, using elliptical cross trainer machines, short sprints and other volleyball conditioning drills and exercises.
Tips for Easing into Playing in a Volleyball League
Although you can certainly work out to get into shape prior to joining a volleyball league, unless you are preparing for a top competitive tournament or league getting into peak physical condition is not necessary. Join a league that matches your current skill set. If you are between two skill levels and looking for a challenge, then join the more competitive league. But overall easing into playing in a volleyball league is a good approach if you are just getting back into shape. Pushing yourself too hard could cause ankle or knee injuries from volleyball. As always, consult a physician when starting a new workout routine to get into shape for a sports league such as volleyball.
Diane Seltzer - Diane is a branding, pr and social media marketer with experience ranging from advertising to corporate marketing and consulting.
